Hi Fazc. I've asked a few people about my program already but I wanted to know your opinion. First of all, I'm a beginner (about 6 months consecutive regular training) although I've lifted seriously for strength in the past as I was a competitive athlete in high school and college (wrestling) and post-university in Brazilian Jiu-Jitsu. I'm 33, 104.5kg and 5'9". It seems that I may also have a solid foundation. To address your criteria:

1) A good level of form on all of the main lifts, you need to be able to do these intensively without hurting yourself. Squat, Deadlift, Bench Press, Overhead Press, Chins and Rows.

A: So far so good. I've had some soreness here and there but by paying attention to my form, I've been able to alleviate and continue to alleviate major issues.

2) A good degree of strength on the above. Something like 100 for sets of 10 on the Squat and Deadlift and 80kg for sets of 10 on the Bench Press.

A: I can definitely hit these numbers now, but I'm not sure if I could do that much more. I'm right on the border.

3) A good handle on diet, no excessively unnecessary bodyfat and/or losing weight to normalise bodyweight.

A: I'm a bit on the stocky side but I don't think my body fat is excessive.

4) A good handle on rest and recuperation.

A: I try to get 8hrs of sleep at night and I usually succeed. I don't work a physical job so this helps too. I only lift 3 days a week.

I'm attaching an overview of my program. Please let me know what you think about it. Just as a side note, I switched the DB Rows and DLs with each other from the original program. I'm currently on week 6 (after skipping week 5). Any other questions feel free to ask me. I'll be paying attention. Thanks for your time!

Sadly, I do not think Fazc is around much these days. You may want to repost this in another thread.